Today's WOD

Your workout of the day!

Beast River Fitness – WOD

Front Squat (Every 2:30 x 6 setss
2 x 3 85%
2 x 1 90%
1 x 1 93%
1 x 1 95%)

Build to 80% before EMOM.

Suggested Warm-up:

5r @ 55%

3r @ 65%

2r @ 75%

1-2 @80%

WINTER IS COMING EVENT 1 (AMRAP – Rounds and Reps)

9 min AMRAP:

Unbroken Complex

5 Clean DL

4 Hang Squat Cleans

3 STO

4 Wall Walks

S: 95/65

RX: 115/75
Most members will be limited by shoulder endurance

Have athletes use a weight that they know is a fairly

comfortable unbroken complex as the wall walks are

going to make these much more challenging.

Beast River Fitness – WOD

Strict Pull-ups (AMRAP – Reps)

EMOM x 10 mins
3 Strict Pull-ups
– Advanced: Strict CTB or Weighted
– Intermediate: Band assisted as needed
– Beginner: Ring row

70 /50 Cal Row (Time)

For time:
70/50 Cal Row

*No Time Cap
● Target Score: 3-7 minutes

Extra (No Measure)

A. Seated DB Arnold Press : 4 sets x 8 reps

+

B. Bicep Curls “21’s:” 3 sets

– 7 reps 1/2 way up

– 7 reps 1/2 down

– 7 reps full range

Rest 1:00 – 2:00 min between

Beast River Fitness – WOD

30 minutes easy: (AMRAP – Rounds and Reps)

AMRAP 30m

500m Row

100 foot farmers carry (50/35lbs)

50 foot inch worms

10 goblet squats with 3 second pause in bottom of each

Beast River Fitness – WOD

“Ready Player One” (Calories)

P1 vs P2

Partner 1: in a 3 min window complete:

15 pull ups / Jumping

15 wall balls

15 KBS (53/35)

MA X cal Row in remaining time

P2: Rests

Then switch partners for the following 3mins.

x3 Rounds (each)

Score: total calories
One partner works at a time on a revolving 3min clock. Every 3mins x 6 round. giving each athlete 3 attempts.

If an athlete is unable to complete the buy in portion

by 2:15 consider scaling repsto 12/12/12 or 10/10/10 reps

Athletes should be able to complete the buy in portion nearly unbroken in 2:15or less.

Target Score: 40-50 calories per person

Optional Strength: Barbell Hip Thrust (Weight)

Barbell hip thrust w/ 2s hold at top of each;

4 sets of 10-12 reps

Moderate weight

WOD – Fri, Dec 9

December 9, 2022

Beast River Fitness – WOD

BMU: Skill (AMRAP – Reps)

6 min EMOM

Mins 1-3: 1.1 Jump to pike to arch and toe spot

Mins 4-6: 1.1 jump to pull to belly/hips

+

6 min EMOM:

1-3 BMU / Jumping BMU
Jump pike to arch

Jump Belly to Hips

Jumping BMU

15-9-6 x 5 (Time)

5 Rounds for Time:

15 box jump overs

9 Hang Power Snatch

6 HR Push-ups

S: 75/55

Rx: 115/75

15 min cap
Scale The BB weight to something that can be

completed with only 1 break per set.

Athletes should move steady on the box jump overs. We recommend a step down technique.

Stronger athletes will be able to stay unbroken on the barbell.

Target Score: 10-12 minutes

WOD – Thu, Dec 8

December 8, 2022

Beast River Fitness – WOD

SWEAT (Time)

1,000/800m Row / Bike (48/36)

30 Double Unders / 40 Singles

40 Single DB Push Press (switch 5 or 10)

30 Double Unders / 40 Singles

1,000/800m Row / Bike(48/36)

30 Double Unders / 40 Singles

40 Single DB Devil Press – Alternate

30 Double Unders / 40 Singles

1,000/800m Row / Bike(48/36)

30 Double Unders / 40 Singles

40 Alternating DB Snatch

30 Double Unders / 40 Singles

Rx: 50/35

*30 Minute cap
Scale DB weight to allow for large sets of 10+

The Single DB movements will force some athletes to break but should allow for large sets of 10+

Target Score: 24-26 minutes

WOD – Wed, Dec 7

December 7, 2022

Beast River Fitness – WOD

Front Squat (Every 2:30 min
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%)

AMRAP 10m (AMRAP – Rounds and Reps)

15 TTB / Knee Raises

30 Med Ball Ab Mat Sit-up

50 Med Ball Lunges

20/14

Scale volume: ttb / knee raises to 10
Scale TTB to Kipping Knees to Chest or Strict Hanging Knee raise

Scale Med Ball Sit ups to Abmat Sit ups with no weight

With two movements that challenge the athletes core flexion this will be an ab burner!

Athletes should plan to break up the TTB and Med ball sit ups to maintain a steady pace in the second round

● Target Score: 2 Rounds

WOD – Tue, Dec 6

December 6, 2022

Beast River Fitness – WOD

Strength / Skill (No Measure)

EMOM x 9

1. :20s Hollow Hold & :20 Arch Hold

2. 3-5 Chin-up OR Jumping w/ Negative

3. 1-3 HSPU / Negative / Box / Pike

“Climbing Diane” (AMRAP – Rounds and Reps)

15 minute ascending ladder

3-6-9-12… etc

Deadlift

Hspu / Pike / Box

*after each round:

80 DU / 100 Singles (cap 1:00)

S: 185/125

Rx: 225/155
9s = Rnd 3

12s = Rnd 4

15s = Rnd 5

Scale the barbell weight to allow for unbroken sets through the 9s

Scale HSPU to HR push ups OR DBpress

WOD – Mon, Dec 5

December 5, 2022

Beast River Fitness – WOD

Power Clean (3 reps every :90 x 6 sets

*3 sets should be building weights, then 3 should be working sets 75%-80%.)

Clean Deadlift (EMOM x 3 sets
2 Clean Grip Deadlifts @ challenging weight.

*95% -105%.)

– Your start is same position as your clean, with hips lower than a conventional deadlift.

– Athletes should look to reinforce good technique and building strength for their clean with some heavier pulls that mimic their clean start.

“Turn Up the Heat” (Time)

For time:

7-14-21

Thruster

Bar facing burpee

Rx: 95/65

Cap: 10 min
Scale barbell weight to allow nearly unbroken sets.

The ascending rep scheme is one we do not see very often so it can be hard to strategize.

For this workout the weight is light enough that athletes should still try to push the pace.

WOD – Sun, Dec 4

December 4, 2022

Beast River Fitness – WOD

Sunday Fun Day (AMRAP – Rounds and Reps)

20-30 Minute AMRAP:

50 Cal Bike

20s Tuck Hang

20s Wall Facing HS Hold

50 Cal Row

6 Turkish Get-ups

Today's WOD

WOD – Wed, Dec 14

Beast River Fitness – WOD

Front Squat (Every 2:30 x 6 setss
2 x 3 85%
2 x 1 90%
1 x 1 93%
1 x 1 95%)

WINTER IS COMING EVENT 1 (AMRAP – Rounds and Reps)

WOD – Tue, Dec 13

Beast River Fitness – WOD

Strict Pull-ups (AMRAP – Reps)

70 /50 Cal Row (Time)

Extra (No Measure)

WOD – Sun, Dec 11

Beast River Fitness – WOD

30 minutes easy: (AMRAP – Rounds and Reps)

WOD – Sat, Dec 10

Beast River Fitness – WOD

“Ready Player One” (Calories)

Optional Strength: Barbell Hip Thrust (Weight)

WOD – Fri, Dec 9

Beast River Fitness – WOD

BMU: Skill (AMRAP – Reps)

15-9-6 x 5 (Time)

WOD – Thu, Dec 8

Beast River Fitness – WOD

SWEAT (Time)

WOD – Wed, Dec 7

Beast River Fitness – WOD

Front Squat (Every 2:30 min
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%)

AMRAP 10m (AMRAP – Rounds and Reps)

WOD – Tue, Dec 6

Beast River Fitness – WOD

Strength / Skill (No Measure)

“Climbing Diane” (AMRAP – Rounds and Reps)

WOD – Mon, Dec 5

Beast River Fitness – WOD

Power Clean (3 reps every :90 x 6 sets

*3 sets should be building weights, then 3 should be working sets 75%-80%.)

Clean Deadlift (EMOM x 3 sets
2 Clean Grip Deadlifts @ challenging weight.

*95% -105%.)

“Turn Up the Heat” (Time)

WOD – Sun, Dec 4

Beast River Fitness – WOD

Sunday Fun Day (AMRAP – Rounds and Reps)

Today's WOD

Beast River Fitness – WOD

Front Squat (Every 2:30 x 6 setss 2 x 3 85% 2 x 1 90% 1 x 1 93% 1 x 1 95%)

WINTER IS COMING EVENT 1 (AMRAP – Rounds and Reps)

Beast River Fitness – WOD

Strict Pull-ups (AMRAP – Reps)

70 /50 Cal Row (Time)

Extra (No Measure)

Beast River Fitness – WOD

30 minutes easy: (AMRAP – Rounds and Reps)

Beast River Fitness – WOD

“Ready Player One” (Calories)

Optional Strength: Barbell Hip Thrust (Weight)

Beast River Fitness – WOD

BMU: Skill (AMRAP – Reps)

15-9-6 x 5 (Time)

Beast River Fitness – WOD

SWEAT (Time)

Beast River Fitness – WOD

Front Squat (Every 2:30 min 2 x 3 @ 80% 2 x 2 @ 85% 2 x 1 @ 90%)

AMRAP 10m (AMRAP – Rounds and Reps)

Beast River Fitness – WOD

Strength / Skill (No Measure)

“Climbing Diane” (AMRAP – Rounds and Reps)

Beast River Fitness – WOD

Power Clean (3 reps every :90 x 6 sets *3 sets should be building weights, then 3 should be working sets 75%-80%.)

Clean Deadlift (EMOM x 3 sets 2 Clean Grip Deadlifts @ challenging weight. *95% -105%.)

“Turn Up the Heat” (Time)

Beast River Fitness – WOD

Sunday Fun Day (AMRAP – Rounds and Reps)

Front Squat (Every 2:30 x 6 setss
2 x 3 85%
2 x 1 90%
1 x 1 93%
1 x 1 95%)

Front Squat (Every 2:30 min
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%)

Power Clean (3 reps every :90 x 6 sets

*3 sets should be building weights, then 3 should be working sets 75%-80%.)

Clean Deadlift (EMOM x 3 sets
2 Clean Grip Deadlifts @ challenging weight.

*95% -105%.)